Bell House Fitness – CrossFit

Metcon (Time)

5 Rounds For Time:

400 Meter Run

20 Alternating Dumbbell Snatches

20 Single Arm Dumbbell Overhead Squats

*Power Snatches Change Arms Every Rep

*Overhead Squats Change Arms as Athlete Chooses
STIMULUS

You’ll complete the 3 listed movement for 5 total rounds

Choose a weight on the dumbbell power snatches that you can complete in 1 set within the workout

Single Arm Dumbbell Overhead Squats can be a very limited movement for many

Two different dumbbells may be used to tackle both movements with intended stimulus

Let’s treat the run as somewhat of a buy-in

The workout isn’t necessarily “won” there

It is “won” by thriving on the snatches and overhead squats

A helpful approach can be to establish your first round as your slowest, and then try to seconds faster with each round

Your score is total time of completion

WARM-UP

EMOM 12:

Minute 1: 100m Jog

Minute 2: 10 Cossack Squats (Alternating)

Minute 3: 20 Air Squats

Minute 4: 20 Dumbbell Swings

Metcon (Time)

5 Rounds For Time:

400 Meter Run

20 “Odd-Object” Ground-to-Overhead

20 “Odd-Object” Squats
STIMULUS

You’ll complete the 3 listed movement for 5 total rounds

Set up your odd-object with a weight that you can complete each movement in 1-2 sets within the workout

Let’s treat the run as somewhat of a buy-in

The workout isn’t necessarily “won” there

It is “won” by thriving on the ground to overhead and the squats

A helpful approach can be to establish your first round as your slowest, and then try to be seconds faster with each round

Your score is total time of completion

WARM-UP

EMOM 12:

Minute 1: 100m Jog

Minute 2: 10 Cossack Squats (Alternating)

Minute 3: 20 Air Squats

Minute 4: 20 Odd-Object Swings (chest high)